Manganese Rich Vegetables

Welcome to the list of the top 100 vegetables highest in manganese content. Where the amount of manganese ranges from 6.704 mg to 0.416 mg per 100g. The vegetables with the highest manganese is Fireweed, leaves, raw which in 100g contains 6.704 mg of manganese.

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Fireweed, leaves, raw has a nutritional value score of 24 out of 100.

Other important and manganese related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving for Fireweed, leaves, raw, which is the top of the vegetables list for manganese content in your diet, the amount of Calories is 103 kcal (5% RDA), the amount of Protein is 4.71 g (8% RDA), the amount of Fat is 2.75 g (4% RDA) and the amount of Carbohydrate is 19.22 g (15% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the bar chart below as percentages of the recommended daily allowance along with the manganese content in Fireweed, leaves, raw from the list of vegetables.

Top Ten - Highest manganese Content per 100g

Below is a simplified list for manganese in vegetables for the top 10 vegetables. A more comprehensive list for the top 100 can be found at the bottom of the page along with different servings.

1. Fireweed, leaves, raw 6.704mg
2. Lemon grass (citronella), raw 5.224mg
3. Epazote, raw 3.098mg
4. Grape leaves, raw 2.855mg
5. Garlic, raw 1.672mg
6. Seaweed, wakame, raw 1.4mg
7. Winged bean leaves, raw 1.367mg
8. Potatoes, boiled, cooked in skin, skin, without salt 1.338mg
9. Potatoes, boiled, cooked in skin, skin, with salt 1.338mg
10. Lima beans, immature seeds, cooked, boiled, drained, with salt 1.252mg

Highest Amount of manganese per Serving

Please remember that the above gives an accurate value in 100g for high manganese foods in your diet. You should also take into account portion sizes when you are considering the manganese nutritional content.

The food with the highest manganese content per typical serving is Lemon grass (citronella), raw which contains 3.5 mg in 1 cup (or 67 g). For this serving the Calories content is 66.33 kcal (3% RDA), the Protein content is 1.22 g (2% RDA), the Fat content is 0.33 g (1% RDA) and the Carbohydrate content is 16.96 g (13% RDA).

Milligrams of manganese in vegetables (per 100g)

The list below gives the total manganese content in the top items from the general description 'vegetables' each of which show the manganese amount as well as Calories, Protein, Fat and Carbohydrate. The top 50 food items are shown in the graph below, to give a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing manganese which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods high in manganese.

List of Vegetables High in manganese Content per 100g 1. Fireweed, leaves, raw - Manganese 6.704 mg of Manganese per 100g Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 6.704 mg 103(5%) 19.22(15%) 2.75(4%) 4.71(8%) Typical Serving Amount : 1 cup, chopped (or 23g): 1.54 mg 23.69 kcal(1%) 4.42 g(3%) 0.63 g(1%) 1.08 g(2%) Other Serving Size : 1 plant (or 22g): 1.47 mg 22.66 kcal(1%) 4.23 g(3%) 0.61 g(1%) 1.04 g(2%) 2. Lemon grass (citronella), raw - Manganese 5.224 mg of Manganese per 100g Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 5.224 mg 99(5%) 25.31(19%) 0.49(1%) 1.82(3%) Typical Serving Amount : 1 cup (or 67g): 3.5 mg 66.33 kcal(3%) 16.96 g(13%) 0.33 g(1%) 1.22 g(2%) Other Serving Size : 1 tbsp (or 4.8g): 0.25 mg 4.75 kcal(0%) 1.21 g(1%) 0.02 g(0%) 0.09 g(0%) 3. Epazote, raw - Manganese 3.098 mg of Manganese per 100g Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 3.098 mg 32(2%) 7.44(6%) 0.52(1%) 0.33(1%) Typical Serving Amount : 1 tbsp (or 0.8g): 0.02 mg 0.26 kcal(0%) 0.06 g(0%) 0 g(0%) 0 g(0%) Other Serving Size : 1 sprig (or 2g): 0.06 mg 0.64 kcal(0%) 0.15 g(0%) 0.01 g(0%) 0.01 g(0%) 4. Grape leaves, raw - Manganese 2.855 mg of Manganese per 100g Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 2.855 mg 93(5%) 17.31(13%) 2.12(3%) 5.6(10%) Typical Serving Amount : 1 cup (or 14g): 0.4 mg 13.02 kcal(1%) 2.42 g(2%) 0.3 g(0%) 0.78 g(1%) Other Serving Size : 1 leaf (or 3g): 0.09 mg 2.79 kcal(0%) 0.52 g(0%) 0.06 g(0%) 0.17 g(0%) 5. Garlic, raw - Manganese 1.672 mg of Manganese per 100g Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.672 mg 149(7%) 33.06(25%) 0.5(1%) 6.36(11%) Typical Serving Amount : 1 cup (or 136g): 2.27 mg 202.64 kcal(10%) 44.96 g(35%) 0.68 g(1%) 8.65 g(15%) Other Serving Size : 1 tsp (or 2.8g): 0.05 mg 4.17 kcal(0%) 0.93 g(1%) 0.01 g(0%) 0.18 g(0%) Other Serving Size : 1 clove (or 3g): 0.05 mg 4.47 kcal(0%) 0.99 g(1%) 0.02 g(0%) 0.19 g(0%) Other Serving Size : 3 cloves (or 9g): 0.15 mg 13.41 kcal(1%) 2.98 g(2%) 0.05 g(0%) 0.57 g(1%) 6. Seaweed, wakame, raw - Manganese 1.4 mg of Manganese per 100g Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.4 mg 45(2%) 9.14(7%) 0.64(1%) 3.03(5%) Typical Serving Amount : 2 tbsp (1/8 cup) (or 10g): 0.14 mg 4.5 kcal(0%) 0.91 g(1%) 0.06 g(0%) 0.3 g(1%) 7. Winged bean leaves, raw - Manganese 1.367 mg of Manganese per 100g Nutritional Value = 25 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.367 mg 74(4%) 14.1(11%) 1.1(2%) 5.85(10%) 8. Potatoes, boiled, cooked in skin, skin, without salt - Manganese 1.338 mg of Manganese per 100g Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.338 mg 78(4%) 17.21(13%) 0.1(0%) 2.86(5%) Typical Serving Amount : 1 skin (or 34g): 0.45 mg 26.52 kcal(1%) 5.85 g(5%) 0.03 g(0%) 0.97 g(2%) 9. Potatoes, boiled, cooked in skin, skin, with salt - Manganese 1.338 mg of Manganese per 100g Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.338 mg 78(4%) 17.2(13%) 0.1(0%) 2.86(5%) Typical Serving Amount : 1 skin (or 34g): 0.45 mg 26.52 kcal(1%) 5.85 g(5%) 0.03 g(0%) 0.97 g(2%) 10. Lima beans, immature seeds, cooked, boiled, drained, with salt - Manganese 1.252 mg of Manganese per 100g Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.252 mg 123(6%) 23.64(18%) 0.32(0%) 6.81(12%) Typical Serving Amount : 1 cup (or 170g): 2.13 mg 209.1 kcal(10%) 40.19 g(31%) 0.54 g(1%) 11.58 g(21%) 11. Lima beans, immature seeds, cooked, boiled, drained, without salt - Manganese 1.252 mg of Manganese per 100g Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.252 mg 123(6%) 23.64(18%) 0.32(0%) 6.81(12%) Typical Serving Amount : 1 cup (or 170g): 2.13 mg 209.1 kcal(10%) 40.19 g(31%) 0.54 g(1%) 11.58 g(21%) 12. Lima beans, immature seeds, raw - Manganese 1.215 mg of Manganese per 100g Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.215 mg 113(6%) 20.17(16%) 0.86(1%) 6.84(12%) Typical Serving Amount : 1 cup (or 156g): 1.9 mg 176.28 kcal(9%) 31.47 g(24%) 1.34 g(2%) 10.67 g(19%) 13. Soybe - Manganese 1.133 mg of Manganese per 100g Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.133 mg 125(6%) 9.4(7%) 7.1(11%) 13.1(23%) 14. Soybeans, mature seeds, sprouted, cooked, stir-fried, with salt - Manganese 1.133 mg of Manganese per 100g Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.133 mg 125(6%) 9.4(7%) 7.1(11%) 13.1(23%) 15. Eppaw, raw - Manganese 1.094 mg of Manganese per 100g Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.094 mg 150(8%) 31.68(24%) 1.8(3%) 4.6(8%) Typical Serving Amount : 1 cup (or 100g): 1.09 mg 150 kcal(8%) 31.68 g(24%) 1.8 g(3%) 4.6 g(8%) 16. Drumstick leaves, raw - Manganese 1.063 mg of Manganese per 100g Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 1.063 mg 64(3%) 8.28(6%) 1.4(2%) 9.4(17%) Typical Serving Amount : 1 cup, chopped (or 21g): 0.22 mg 13.44 kcal(1%) 1.74 g(1%) 0.29 g(0%) 1.97 g(4%) 17. Seaweed, laver, raw - Manganese 0.988 mg of Manganese per 100g Nutritional Value = 46 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.988 mg 35(2%) 5.11(4%) 0.28(0%) 5.81(10%) Typical Serving Amount : 10 sheets (or 26g): 0.26 mg 9.1 kcal(0%) 1.33 g(1%) 0.07 g(0%) 1.51 g(3%) Other Serving Size : 2 tbsp (1/8 cup) (or 10g): 0.1 mg 3.5 kcal(0%) 0.51 g(0%) 0.03 g(0%) 0.58 g(1%) 18. Potatoes, microwaved, cooked, in skin, skin with salt - Manganese 0.98 mg of Manganese per 100g Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.98 mg 132(7%) 29.63(23%) 0.1(0%) 4.39(8%) Typical Serving Amount : 1 skin (or 58g): 0.57 mg 76.56 kcal(4%) 17.19 g(13%) 0.06 g(0%) 2.55 g(5%) 19. Potatoes, microwaved, cooked in skin, skin, without salt - Manganese 0.98 mg of Manganese per 100g Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.98 mg 132(7%) 29.63(23%) 0.1(0%) 4.39(8%) Typical Serving Amount : 1 skin (or 58g): 0.57 mg 76.56 kcal(4%) 17.19 g(13%) 0.06 g(0%) 2.55 g(5%) 20. Chrysanthemum, garland, raw - Manganese 0.943 mg of Manganese per 100g Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.943 mg 24(1%) 3.02(2%) 0.56(1%) 3.36(6%) Typical Serving Amount : 1 cup (1 pieces) (or 25g): 0.24 mg 6 kcal(0%) 0.76 g(1%) 0.14 g(0%) 0.84 g(2%) Other Serving Size : 1 stem (8-3/4 long) (or 14g): 0.13 mg 3.36 kcal(0%) 0.42 g(0%) 0.08 g(0%) 0.47 g(1%) 21. Chrysanthemum leaves, raw - Manganese 0.943 mg of Manganese per 100g Nutritional Value = 34 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.943 mg 24(1%) 3.01(2%) 0.56(1%) 3.36(6%) Typical Serving Amount : 1 cup, chopped (or 51g): 0.48 mg 12.24 kcal(1%) 1.54 g(1%) 0.29 g(0%) 1.71 g(3%) Other Serving Size : 1 leaf (or 18g): 0.17 mg 4.32 kcal(0%) 0.54 g(0%) 0.1 g(0%) 0.6 g(1%) 22. Spinach, cooked, boiled, drained, without salt - Manganese 0.935 mg of Manganese per 100g Nutritional Value = 63 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.935 mg 23(1%) 3.75(3%) 0.26(0%) 2.97(5%) Typical Serving Amount : 1 cup (or 180g): 1.68 mg 41.4 kcal(2%) 6.75 g(5%) 0.47 g(1%) 5.35 g(10%) 23. Spinach, cooked, boiled, drained, with salt - Manganese 0.935 mg of Manganese per 100g Nutritional Value = 62 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.935 mg 23(1%) 3.75(3%) 0.26(0%) 2.97(5%) Typical Serving Amount : 1 cup (or 180g): 1.68 mg 41.4 kcal(2%) 6.75 g(5%) 0.47 g(1%) 5.35 g(10%) 24. Spinach, raw - Manganese 0.897 mg of Manganese per 100g Nutritional Value = 68 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.897 mg 23(1%) 3.63(3%) 0.39(1%) 2.86(5%) Typical Serving Amount : 1 cup (or 30g): 0.27 mg 6.9 kcal(0%) 1.09 g(1%) 0.12 g(0%) 0.86 g(2%) Other Serving Size : 1 bunch (or 340g): 3.05 mg 78.2 kcal(4%) 12.34 g(9%) 1.33 g(2%) 9.72 g(17%) Other Serving Size : 1 leaf (or 10g): 0.09 mg 2.3 kcal(0%) 0.36 g(0%) 0.04 g(0%) 0.29 g(1%) Other Serving Size : 1 package (10 oz) (or 284g): 2.55 mg 65.32 kcal(3%) 10.31 g(8%) 1.11 g(2%) 8.12 g(15%) 25. Amaranth leaves, raw - Manganese 0.885 mg of Manganese per 100g Nutritional Value = 45 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.885 mg 23(1%) 4.02(3%) 0.33(1%) 2.46(4%) Typical Serving Amount : 1 cup (or 28g): 0.25 mg 6.44 kcal(0%) 1.13 g(1%) 0.09 g(0%) 0.69 g(1%) Other Serving Size : 1 leaf (or 14g): 0.12 mg 3.22 kcal(0%) 0.56 g(0%) 0.05 g(0%) 0.34 g(1%) 26. Drumstick leaves, cooked, boiled, drained, without salt - Manganese 0.868 mg of Manganese per 100g Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.868 mg 60(3%) 11.15(9%) 0.93(1%) 5.27(9%) Typical Serving Amount : 1 cup, chopped (or 42g): 0.36 mg 25.2 kcal(1%) 4.68 g(4%) 0.39 g(1%) 2.21 g(4%) 27. Drumstick leaves, cooked, boiled, drained, with salt - Manganese 0.868 mg of Manganese per 100g Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.868 mg 60(3%) 11.15(9%) 0.93(1%) 5.27(9%) Typical Serving Amount : 1 cup, chopped (or 42g): 0.36 mg 25.2 kcal(1%) 4.68 g(4%) 0.39 g(1%) 2.21 g(4%) 28. Amaranth leaves, cooked, boiled, drained, without salt - Manganese 0.861 mg of Manganese per 100g Nutritional Value = 47 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.861 mg 21(1%) 4.11(3%) 0.18(0%) 2.11(4%) Typical Serving Amount : 1 cup (or 132g): 1.14 mg 27.72 kcal(1%) 5.43 g(4%) 0.24 g(0%) 2.79 g(5%) 29. Amaranth leaves, cooked, boiled, drained, with salt - Manganese 0.861 mg of Manganese per 100g Nutritional Value = 46 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.861 mg 21(1%) 4.11(3%) 0.18(0%) 2.11(4%) Typical Serving Amount : 1 cup (or 132g): 1.14 mg 27.72 kcal(1%) 5.43 g(4%) 0.24 g(0%) 2.79 g(5%) 30. Okra, raw - Manganese 0.788 mg of Manganese per 100g Nutritional Value = 31 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.788 mg 33(2%) 7.45(6%) 0.19(0%) 1.93(3%) Typical Serving Amount : 1 cup (or 100g): 0.79 mg 33 kcal(2%) 7.45 g(6%) 0.19 g(0%) 1.93 g(3%) Other Serving Size : 8 pods (3 long) (or 95g): 0.75 mg 31.35 kcal(2%) 7.08 g(5%) 0.18 g(0%) 1.83 g(3%) 31. Lambsquarters, raw - Manganese 0.782 mg of Manganese per 100g Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.782 mg 43(2%) 7.3(6%) 0.8(1%) 4.2(8%) 32. Succotash, (corn and limas), cooked, boiled, drained, without salt - Manganese 0.769 mg of Manganese per 100g Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.769 mg 115(6%) 24.38(19%) 0.8(1%) 5.07(9%) Typical Serving Amount : 1 cup (or 192g): 1.48 mg 220.8 kcal(11%) 46.81 g(36%) 1.54 g(2%) 9.73 g(17%) 33. Succotash, (corn and limas), cooked, boiled, drained, with salt - Manganese 0.769 mg of Manganese per 100g Nutritional Value = 15 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.769 mg 111(6%) 24.37(19%) 0.8(1%) 5.07(9%) Typical Serving Amount : 1 cup (or 192g): 1.48 mg 213.12 kcal(11%) 46.79 g(36%) 1.54 g(2%) 9.73 g(17%) 34. Vinespinach, (basella), raw - Manganese 0.735 mg of Manganese per 100g Nutritional Value = 62 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.735 mg 19(1%) 3.4(3%) 0.3(0%) 1.8(3%) 35. Taro leaves, raw - Manganese 0.714 mg of Manganese per 100g Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.714 mg 42(2%) 6.7(5%) 0.74(1%) 4.98(9%) Typical Serving Amount : 1 cup (or 28g): 0.2 mg 11.76 kcal(1%) 1.88 g(1%) 0.21 g(0%) 1.39 g(2%) Other Serving Size : 1 leaf (11 x 6-1/2) (or 10g): 0.07 mg 4.2 kcal(0%) 0.67 g(1%) 0.07 g(0%) 0.5 g(1%) 36. Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated - Manganese 0.71 mg of Manganese per 100g Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.71 mg 31(2%) 5.62(4%) 0.17(0%) 1.86(3%) Typical Serving Amount : .25 cup (or 25g): 0.18 mg 7.75 kcal(0%) 1.41 g(1%) 0.04 g(0%) 0.47 g(1%) 37. Soybeans, mature seeds, sprouted, cooked, steamed, with salt - Manganese 0.71 mg of Manganese per 100g Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.71 mg 81(4%) 6.53(5%) 4.45(7%) 8.47(15%) Typical Serving Amount : 1 cup (or 94g): 0.67 mg 76.14 kcal(4%) 6.14 g(5%) 4.18 g(6%) 7.96 g(14%) 38. Soybeans, mature seeds, sprouted, cooked, steamed - Manganese 0.71 mg of Manganese per 100g Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.71 mg 81(4%) 6.53(5%) 4.45(7%) 8.47(15%) Typical Serving Amount : 1 cup (or 94g): 0.67 mg 76.14 kcal(4%) 6.14 g(5%) 4.18 g(6%) 7.96 g(14%) 39. Soybeans, mature seeds, sprouted, raw - Manganese 0.702 mg of Manganese per 100g Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.702 mg 122(6%) 9.57(7%) 6.7(10%) 13.09(23%) Typical Serving Amount : .5 cup (or 35g): 0.25 mg 42.7 kcal(2%) 3.35 g(3%) 2.35 g(4%) 4.58 g(8%) Other Serving Size : 10 sprouts (or 10g): 0.07 mg 12.2 kcal(1%) 0.96 g(1%) 0.67 g(1%) 1.31 g(2%) 40. Succotash, (corn and limas), raw - Manganese 0.688 mg of Manganese per 100g Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.688 mg 99(5%) 19.59(15%) 1.02(2%) 5.03(9%) 41. Celtuce, raw - Manganese 0.688 mg of Manganese per 100g Nutritional Value = 47 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.688 mg 18(1%) 3.65(3%) 0.3(0%) 0.85(2%) Typical Serving Amount : 1 leaf (or 8g): 0.06 mg 1.44 kcal(0%) 0.29 g(0%) 0.02 g(0%) 0.07 g(0%) 42. Beans, fava, in pod, raw - Manganese 0.661 mg of Manganese per 100g Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.661 mg 88(4%) 17.63(14%) 0.73(1%) 7.92(14%) Typical Serving Amount : 1 cup (or 126g): 0.83 mg 110.88 kcal(6%) 22.21 g(17%) 0.92 g(1%) 9.98 g(18%) Other Serving Size : 1 pod (or 6.1g): 0.04 mg 5.37 kcal(0%) 1.08 g(1%) 0.04 g(0%) 0.48 g(1%) 43. Kale, raw - Manganese 0.659 mg of Manganese per 100g Nutritional Value = 33 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.659 mg 49(2%) 8.75(7%) 0.93(1%) 4.28(8%) Typical Serving Amount : 1 cup, chopped (or 67g): 0.44 mg 32.83 kcal(2%) 5.86 g(5%) 0.62 g(1%) 2.87 g(5%) 44. Collards, raw - Manganese 0.658 mg of Manganese per 100g Nutritional Value = 53 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.658 mg 32(2%) 5.42(4%) 0.61(1%) 3.02(5%) Typical Serving Amount : 1 cup, chopped (or 36g): 0.24 mg 11.52 kcal(1%) 1.95 g(2%) 0.22 g(0%) 1.09 g(2%) 45. Kale, scotch, raw - Manganese 0.648 mg of Manganese per 100g Nutritional Value = 40 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.648 mg 42(2%) 8.32(6%) 0.6(1%) 2.8(5%) Typical Serving Amount : 1 cup, chopped (or 67g): 0.43 mg 28.14 kcal(1%) 5.57 g(4%) 0.4 g(1%) 1.88 g(3%) 46. New Zealand spinach, raw - Manganese 0.639 mg of Manganese per 100g Nutritional Value = 82 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.639 mg 14(1%) 2.5(2%) 0.2(0%) 1.5(3%) Typical Serving Amount : 1 cup, chopped (or 56g): 0.36 mg 7.84 kcal(0%) 1.4 g(1%) 0.11 g(0%) 0.84 g(2%) 47. Potatoes, baked, skin, with salt - Manganese 0.616 mg of Manganese per 100g Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.616 mg 198(10%) 46.06(35%) 0.1(0%) 4.29(8%) Typical Serving Amount : 1 skin (or 58g): 0.36 mg 114.84 kcal(6%) 26.71 g(21%) 0.06 g(0%) 2.49 g(4%) 48. Potatoes, baked, skin, without salt - Manganese 0.616 mg of Manganese per 100g Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.616 mg 198(10%) 46.06(35%) 0.1(0%) 4.29(8%) Typical Serving Amount : 1 skin (or 58g): 0.36 mg 114.84 kcal(6%) 26.71 g(21%) 0.06 g(0%) 2.49 g(4%) 49. Potatoes, raw, skin - Manganese 0.602 mg of Manganese per 100g Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.602 mg 58(3%) 12.44(10%) 0.1(0%) 2.57(5%) Typical Serving Amount : 1 skin (or 38g): 0.23 mg 22.04 kcal(1%) 4.73 g(4%) 0.04 g(0%) 0.98 g(2%) 50. Mushrooms, morel, raw - Manganese 0.587 mg of Manganese per 100g Nutritional Value = 23 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.587 mg 31(2%) 5.1(4%) 0.57(1%) 3.12(6%) Typical Serving Amount : 1 cup (or 66g): 0.39 mg 20.46 kcal(1%) 3.37 g(3%) 0.38 g(1%) 2.06 g(4%) Other Serving Size : 1 piece (or 12.9g): 0.08 mg 4 kcal(0%) 0.66 g(1%) 0.07 g(0%) 0.4 g(1%) 51. Pigeonpeas, immature seeds, raw - Manganese 0.574 mg of Manganese per 100g Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.574 mg 136(7%) 23.88(18%) 1.64(3%) 7.2(13%) Typical Serving Amount : 1 cup (or 154g): 0.88 mg 209.44 kcal(10%) 36.78 g(28%) 2.53 g(4%) 11.09 g(20%) Other Serving Size : 10 seeds (or 4g): 0.02 mg 5.44 kcal(0%) 0.96 g(1%) 0.07 g(0%) 0.29 g(1%) 52. Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, with salt - Manganese 0.572 mg of Manganese per 100g Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.572 mg 94(5%) 19.73(15%) 0.38(1%) 3.17(6%) Typical Serving Amount : 1 cup (or 165g): 0.94 mg 155.1 kcal(8%) 32.55 g(25%) 0.63 g(1%) 5.23 g(9%) 53. Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt - Manganese 0.572 mg of Manganese per 100g Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.572 mg 97(5%) 20.32(16%) 0.38(1%) 3.17(6%) Typical Serving Amount : 1 cup (or 165g): 0.94 mg 160.05 kcal(8%) 33.53 g(26%) 0.63 g(1%) 5.23 g(9%) 54. Parsnips, raw - Manganese 0.56 mg of Manganese per 100g Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.56 mg 75(4%) 17.99(14%) 0.3(0%) 1.2(2%) Typical Serving Amount : 1 cup slices (or 133g): 0.74 mg 99.75 kcal(5%) 23.93 g(18%) 0.4 g(1%) 1.6 g(3%) 55. Cowpeas (blackeyes), immature seeds, raw - Manganese 0.56 mg of Manganese per 100g Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.56 mg 90(5%) 18.83(14%) 0.35(1%) 2.95(5%) Typical Serving Amount : 1 cup (or 145g): 0.81 mg 130.5 kcal(7%) 27.3 g(21%) 0.51 g(1%) 4.28 g(8%) 56. Cress, garden, raw - Manganese 0.553 mg of Manganese per 100g Nutritional Value = 57 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.553 mg 32(2%) 5.5(4%) 0.7(1%) 2.6(5%) Typical Serving Amount : 1 cup (or 50g): 0.28 mg 16 kcal(1%) 2.75 g(2%) 0.35 g(1%) 1.3 g(2%) Other Serving Size : 1 sprig (or 1g): 0.01 mg 0.32 kcal(0%) 0.06 g(0%) 0.01 g(0%) 0.03 g(0%) 57. Soybeans, green, raw - Manganese 0.547 mg of Manganese per 100g Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.547 mg 147(7%) 11.05(9%) 6.8(10%) 12.95(23%) Typical Serving Amount : 1 cup (or 256g): 1.4 mg 376.32 kcal(19%) 28.29 g(22%) 17.41 g(27%) 33.15 g(59%) 58. Tree fern, cooked, with salt - Manganese 0.539 mg of Manganese per 100g Nutritional Value = 21 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.539 mg 40(2%) 10.78(8%) 0.07(0%) 0.29(1%) Typical Serving Amount : 1 frond (6-1/2 long) (or 31g): 0.17 mg 12.4 kcal(1%) 3.34 g(3%) 0.02 g(0%) 0.09 g(0%) Other Serving Size : .5 cup, chopped or diced (or 71g): 0.38 mg 28.4 kcal(1%) 7.65 g(6%) 0.05 g(0%) 0.21 g(0%) 59. Tree fern, cooked, without salt - Manganese 0.539 mg of Manganese per 100g Nutritional Value = 22 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.539 mg 40(2%) 10.98(8%) 0.07(0%) 0.29(1%) Typical Serving Amount : .5 cup, chopped (or 71g): 0.38 mg 28.4 kcal(1%) 7.8 g(6%) 0.05 g(0%) 0.21 g(0%) Other Serving Size : 1 frond (6-1/2 long) (or 31g): 0.17 mg 12.4 kcal(1%) 3.4 g(3%) 0.02 g(0%) 0.09 g(0%) 60. Balsam-pear (bitter gourd), leafy tips, raw - Manganese 0.536 mg of Manganese per 100g Nutritional Value = 38 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.536 mg 30(2%) 3.29(3%) 0.69(1%) 5.3(9%) Typical Serving Amount : 1 leaf (or 4g): 0.02 mg 1.2 kcal(0%) 0.13 g(0%) 0.03 g(0%) 0.21 g(0%) Other Serving Size : .5 cup (or 24g): 0.13 mg 7.2 kcal(0%) 0.79 g(1%) 0.17 g(0%) 1.27 g(2%) 61. Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, without salt - Manganese 0.536 mg of Manganese per 100g Nutritional Value = 48 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.536 mg 34(2%) 6.68(5%) 0.2(0%) 3.6(6%) Typical Serving Amount : 1 cup (or 58g): 0.31 mg 19.72 kcal(1%) 3.87 g(3%) 0.12 g(0%) 2.09 g(4%) 62. Balsam-pear (bitter gourd), leafy tips, cooked, boiled, drained, with salt - Manganese 0.536 mg of Manganese per 100g Nutritional Value = 49 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.536 mg 32(2%) 6.16(5%) 0.2(0%) 3.6(6%) Typical Serving Amount : 1 cup (or 58g): 0.31 mg 18.56 kcal(1%) 3.57 g(3%) 0.12 g(0%) 2.09 g(4%) 63. Winged bean tuber, raw - Manganese 0.532 mg of Manganese per 100g Nutritional Value = 14 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.532 mg 148(7%) 28.1(22%) 0.9(1%) 11.6(21%) 64. New Zealand spinach, cooked, boiled, drained, without salt - Manganese 0.526 mg of Manganese per 100g Nutritional Value = 73 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.526 mg 12(1%) 2.13(2%) 0.17(0%) 1.3(2%) Typical Serving Amount : 1 cup, chopped (or 180g): 0.95 mg 21.6 kcal(1%) 3.83 g(3%) 0.31 g(0%) 2.34 g(4%) 65. New zealand spinach, cooked, boiled, drained, with salt - Manganese 0.526 mg of Manganese per 100g Nutritional Value = 71 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.526 mg 12(1%) 2.13(2%) 0.17(0%) 1.3(2%) Typical Serving Amount : 1 cup, chopped (or 180g): 0.95 mg 21.6 kcal(1%) 3.83 g(3%) 0.31 g(0%) 2.34 g(4%) 66. Peas, green, cooked, boiled, drained, with salt - Manganese 0.525 mg of Manganese per 100g Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.525 mg 84(4%) 15.63(12%) 0.22(0%) 5.36(10%) Typical Serving Amount : 1 cup (or 160g): 0.84 mg 134.4 kcal(7%) 25.01 g(19%) 0.35 g(1%) 8.58 g(15%) 67. Lambsquarters, cooked, boiled, drained, without salt - Manganese 0.525 mg of Manganese per 100g Nutritional Value = 53 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.525 mg 32(2%) 5(4%) 0.7(1%) 3.2(6%) Typical Serving Amount : 1 cup, chopped (or 180g): 0.95 mg 57.6 kcal(3%) 9 g(7%) 1.26 g(2%) 5.76 g(10%) 68. Lambs quarters, cooked, boiled, drained, with salt - Manganese 0.525 mg of Manganese per 100g Nutritional Value = 44 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.525 mg 32(2%) 5(4%) 0.7(1%) 3.2(6%) Typical Serving Amount : 1 cup, chopped (or 180g): 0.95 mg 57.6 kcal(3%) 9 g(7%) 1.26 g(2%) 5.76 g(10%) 69. Peas, green, cooked, boiled, drained, without salt - Manganese 0.525 mg of Manganese per 100g Nutritional Value = 20 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.525 mg 84(4%) 15.63(12%) 0.22(0%) 5.36(10%) Typical Serving Amount : 1 cup (or 160g): 0.84 mg 134.4 kcal(7%) 25.01 g(19%) 0.35 g(1%) 8.58 g(15%) 70. Beet greens, cooked, boiled, drained, without salt - Manganese 0.514 mg of Manganese per 100g Nutritional Value = 59 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.514 mg 27(1%) 5.46(4%) 0.2(0%) 2.57(5%) Typical Serving Amount : 1 cup (1 pieces) (or 144g): 0.74 mg 38.88 kcal(2%) 7.86 g(6%) 0.29 g(0%) 3.7 g(7%) Other Serving Size : .5 cup (1 pieces) (or 72g): 0.37 mg 19.44 kcal(1%) 3.93 g(3%) 0.14 g(0%) 1.85 g(3%) 71. Beet greens, cooked, boiled, drained, with salt - Manganese 0.514 mg of Manganese per 100g Nutritional Value = 58 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.514 mg 27(1%) 5.46(4%) 0.2(0%) 2.57(5%) Typical Serving Amount : 1 cup (1 pieces) (or 144g): 0.74 mg 38.88 kcal(2%) 7.86 g(6%) 0.29 g(0%) 3.7 g(7%) 72. Fiddlehead ferns, raw - Manganese 0.51 mg of Manganese per 100g Nutritional Value = 30 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.51 mg 34(2%) 5.54(4%) 0.4(1%) 4.55(8%) 73. Collards, cooked, boiled, drained, with salt - Manganese 0.51 mg of Manganese per 100g Nutritional Value = 44 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.51 mg 33(2%) 5.65(4%) 0.72(1%) 2.71(5%) Typical Serving Amount : 1 cup, chopped (or 190g): 0.97 mg 62.7 kcal(3%) 10.74 g(8%) 1.37 g(2%) 5.15 g(9%) 74. Collards, cooked, boiled, drained, without salt - Manganese 0.51 mg of Manganese per 100g Nutritional Value = 44 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.51 mg 33(2%) 5.65(4%) 0.72(1%) 2.71(5%) Typical Serving Amount : 1 cup, chopped (or 190g): 0.97 mg 62.7 kcal(3%) 10.74 g(8%) 1.37 g(2%) 5.15 g(9%) 75. Cowpeas, leafy tips, raw - Manganese 0.509 mg of Manganese per 100g Nutritional Value = 29 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.509 mg 29(1%) 4.82(4%) 0.25(0%) 4.1(7%) Typical Serving Amount : 1 cup, chopped (or 36g): 0.18 mg 10.44 kcal(1%) 1.74 g(1%) 0.09 g(0%) 1.48 g(3%) Other Serving Size : 1 leaf (or 3g): 0.02 mg 0.87 kcal(0%) 0.14 g(0%) 0.01 g(0%) 0.12 g(0%) 76. Lentils, sprouted, raw - Manganese 0.506 mg of Manganese per 100g Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.506 mg 106(5%) 22.14(17%) 0.55(1%) 8.96(16%) Typical Serving Amount : 1 cup (or 77g): 0.39 mg 81.62 kcal(4%) 17.05 g(13%) 0.42 g(1%) 6.9 g(12%) 77. Lentils, sprouted, cooked, stir-fried, with salt - Manganese 0.502 mg of Manganese per 100g Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.502 mg 101(5%) 21.25(16%) 0.45(1%) 8.8(16%) 78. Lentils, sprouted, cooked, stir-fried, without salt - Manganese 0.502 mg of Manganese per 100g Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.502 mg 101(5%) 21.25(16%) 0.45(1%) 8.8(16%) 79. Soybeans, green, cooked, boiled, drained, with salt - Manganese 0.502 mg of Manganese per 100g Nutritional Value = 17 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.502 mg 141(7%) 11.05(9%) 6.4(10%) 12.35(22%) Typical Serving Amount : 1 cup (or 180g): 0.9 mg 253.8 kcal(13%) 19.89 g(15%) 11.52 g(18%) 22.23 g(40%) 80. Soybeans, green, cooked, boiled, drained, without salt - Manganese 0.502 mg of Manganese per 100g Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.502 mg 141(7%) 11.05(9%) 6.4(10%) 12.35(22%) Typical Serving Amount : 1 cup (or 180g): 0.9 mg 253.8 kcal(13%) 19.89 g(15%) 11.52 g(18%) 22.23 g(40%) 81. Sweet potato, cooked, baked in skin, without salt - Manganese 0.497 mg of Manganese per 100g Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.497 mg 90(5%) 20.71(16%) 0.15(0%) 2.01(4%) Typical Serving Amount : 1 cup (or 200g): 0.99 mg 180 kcal(9%) 41.42 g(32%) 0.3 g(0%) 4.02 g(7%) Other Serving Size : 1 large (or 180g): 0.89 mg 162 kcal(8%) 37.28 g(29%) 0.27 g(0%) 3.62 g(6%) Other Serving Size : 1 medium (2 dia, 5 long, raw) (or 114g): 0.57 mg 102.6 kcal(5%) 23.61 g(18%) 0.17 g(0%) 2.29 g(4%) Other Serving Size : 1 small (or 60g): 0.3 mg 54 kcal(3%) 12.43 g(10%) 0.09 g(0%) 1.21 g(2%) 82. Sweet potato, cooked, baked in skin, with salt - Manganese 0.497 mg of Manganese per 100g Nutritional Value = 24 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.497 mg 92(5%) 20.71(16%) 0.15(0%) 2.01(4%) Typical Serving Amount : 1 medium (2 dia, 5 long, raw) (or 114g): 0.57 mg 104.88 kcal(5%) 23.61 g(18%) 0.17 g(0%) 2.29 g(4%) Other Serving Size : .5 cup, mashed (or 100g): 0.5 mg 92 kcal(5%) 20.71 g(16%) 0.15 g(0%) 2.01 g(4%) 83. Leeks, (bulb and lower leaf-portion), raw - Manganese 0.481 mg of Manganese per 100g Nutritional Value = 22 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.481 mg 61(3%) 14.15(11%) 0.3(0%) 1.5(3%) Typical Serving Amount : 1 cup (or 89g): 0.43 mg 54.29 kcal(3%) 12.59 g(10%) 0.27 g(0%) 1.34 g(2%) Other Serving Size : 1 leek (or 89g): 0.43 mg 54.29 kcal(3%) 12.59 g(10%) 0.27 g(0%) 1.34 g(2%) Other Serving Size : 1 slice (or 6g): 0.03 mg 3.66 kcal(0%) 0.85 g(1%) 0.02 g(0%) 0.09 g(0%) 84. Turnip greens, raw - Manganese 0.466 mg of Manganese per 100g Nutritional Value = 60 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.466 mg 32(2%) 7.13(5%) 0.3(0%) 1.5(3%) Typical Serving Amount : 1 cup, chopped (or 55g): 0.26 mg 17.6 kcal(1%) 3.92 g(3%) 0.17 g(0%) 0.83 g(1%) 85. Nopales, raw - Manganese 0.457 mg of Manganese per 100g Nutritional Value = 35 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.457 mg 16(1%) 3.33(3%) 0.09(0%) 1.32(2%) Typical Serving Amount : 1 cup, sliced (or 86g): 0.39 mg 13.76 kcal(1%) 2.86 g(2%) 0.08 g(0%) 1.14 g(2%) 86. Pigeonpeas, immature seeds, cooked, boiled, drained, without salt - Manganese 0.451 mg of Manganese per 100g Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.451 mg 111(6%) 19.49(15%) 1.36(2%) 5.96(11%) Typical Serving Amount : 1 cup (or 153g): 0.69 mg 169.83 kcal(8%) 29.82 g(23%) 2.08 g(3%) 9.12 g(16%) 87. Pigeonpeas, immature seeds, cooked, boiled, drained, with salt - Manganese 0.451 mg of Manganese per 100g Nutritional Value = 19 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.451 mg 111(6%) 19.49(15%) 1.36(2%) 5.96(11%) Typical Serving Amount : 1 cup (or 153g): 0.69 mg 169.83 kcal(8%) 29.82 g(23%) 2.08 g(3%) 9.12 g(16%) 88. Taro, cooked, without salt - Manganese 0.449 mg of Manganese per 100g Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.449 mg 142(7%) 34.6(27%) 0.11(0%) 0.52(1%) Typical Serving Amount : 1 cup, sliced (or 132g): 0.59 mg 187.44 kcal(9%) 45.67 g(35%) 0.15 g(0%) 0.69 g(1%) 89. Taro, cooked, with salt - Manganese 0.449 mg of Manganese per 100g Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.449 mg 142(7%) 34.6(27%) 0.11(0%) 0.52(1%) Typical Serving Amount : 1 cup slices (or 132g): 0.59 mg 187.44 kcal(9%) 45.67 g(35%) 0.15 g(0%) 0.69 g(1%) 90. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, with salt - Manganese 0.446 mg of Manganese per 100g Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.446 mg 78(4%) 15.01(12%) 0.81(1%) 7.07(13%) 91. Beans, navy, mature seeds, sprouted, cooked, boiled, drained, without salt - Manganese 0.446 mg of Manganese per 100g Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.446 mg 78(4%) 15.01(12%) 0.81(1%) 7.07(13%) 92. Sweet potato, cooked, candied, home-prepared - Manganese 0.442 mg of Manganese per 100g Nutritional Value = 18 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.442 mg 164(8%) 32.12(25%) 3.54(5%) 0.89(2%) Typical Serving Amount : 1 piece (2-1/2 x 2 dia) (or 105g): 0.46 mg 172.2 kcal(9%) 33.73 g(26%) 3.72 g(6%) 0.93 g(2%) 93. Peas, mature seeds, sprouted, raw - Manganese 0.438 mg of Manganese per 100g Nutritional Value = 16 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.438 mg 124(6%) 27.11(21%) 0.68(1%) 8.8(16%) Typical Serving Amount : 1 cup (or 120g): 0.53 mg 148.8 kcal(7%) 32.53 g(25%) 0.82 g(1%) 10.56 g(19%) 94. Chicory greens, raw - Manganese 0.429 mg of Manganese per 100g Nutritional Value = 62 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.429 mg 23(1%) 4.7(4%) 0.3(0%) 1.7(3%) Typical Serving Amount : 1 cup, chopped (or 29g): 0.12 mg 6.67 kcal(0%) 1.36 g(1%) 0.09 g(0%) 0.49 g(1%) 95. Coriander (cilantro) leaves, raw - Manganese 0.426 mg of Manganese per 100g Nutritional Value = 63 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.426 mg 23(1%) 3.67(3%) 0.52(1%) 2.13(4%) Typical Serving Amount : .25 cup (or 4g): 0.02 mg 0.92 kcal(0%) 0.15 g(0%) 0.02 g(0%) 0.09 g(0%) Other Serving Size : 9 sprigs (or 20g): 0.09 mg 4.6 kcal(0%) 0.73 g(1%) 0.1 g(0%) 0.43 g(1%) 96. Endive, raw - Manganese 0.42 mg of Manganese per 100g Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.42 mg 17(1%) 3.35(3%) 0.2(0%) 1.25(2%) Typical Serving Amount : 1 head (or 513g): 2.15 mg 87.21 kcal(4%) 17.19 g(13%) 1.03 g(2%) 6.41 g(11%) Other Serving Size : .5 cup, chopped (or 25g): 0.11 mg 4.25 kcal(0%) 0.84 g(1%) 0.05 g(0%) 0.31 g(1%) 97. Pokeberry shoots, (poke), raw - Manganese 0.418 mg of Manganese per 100g Nutritional Value = 61 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.418 mg 23(1%) 3.7(3%) 0.4(1%) 2.6(5%) Typical Serving Amount : 1 cup (or 160g): 0.67 mg 36.8 kcal(2%) 5.92 g(5%) 0.64 g(1%) 4.16 g(7%) 98. Kale, scotch, cooked, boiled, drained, without salt - Manganese 0.417 mg of Manganese per 100g Nutritional Value = 43 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.417 mg 28(1%) 5.63(4%) 0.41(1%) 1.9(3%) Typical Serving Amount : 1 cup, chopped (or 130g): 0.54 mg 36.4 kcal(2%) 7.32 g(6%) 0.53 g(1%) 2.47 g(4%) 99. Kale, scotch, cooked, boiled, drained, with salt - Manganese 0.417 mg of Manganese per 100g Nutritional Value = 36 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.417 mg 28(1%) 5.62(4%) 0.41(1%) 1.9(3%) Typical Serving Amount : 1 cup, chopped (or 130g): 0.54 mg 36.4 kcal(2%) 7.31 g(6%) 0.53 g(1%) 2.47 g(4%) 100. Kale, cooked, boiled, drained, with salt - Manganese 0.416 mg of Manganese per 100g Nutritional Value = 53 / 100    Food Category - Vegetables and Vegetable Products Manganese (%RDA) Calories (%RDA) Carbohydrate (%RDA) Fat (%RDA) Protein (%RDA) Content for a 100g serving : 0.416 mg 28(1%) 5.63(4%) 0.4(1%) 1.9(3%) Typical Serving Amount : 1 cup, chopped (or 130g): 0.54 mg 36.4 kcal(2%) 7.32 g(6%) 0.52 g(1%) 2.47 g(4%)

manganese and Nutrition Facts - Top 201 Foods Fruits a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes Vegetables leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus Seafood salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops Drinks coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks Nuts and Seeds chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts Beans and Lentils soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans Meat beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages Fast Foods french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac Dairy and Cheese ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese Bread, Rice, Grains and Pasta rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice Spreads, Sauces and Herbs hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley Sweets, Desserts and Snacks popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate Breakfast Cereal granola, cheerios, oatmeal Miscellaneous spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats